How Forest Bathing Can Reduce Stress And Improve Mental Well-Being
In recent years, researchers have studied a famous Japanese practice called forest bathing. Forest bathing generally refers to the act of immersing oneself in nature, which can have numerous benefits for human health. Forest bathing may serve as a form of preventive care by reducing stress, as unmanaged stress can contribute to numerous physical health problems and mental health concerns. This article will discuss the benefits of forest bathing for stress, ways to make the most of forest therapy, and how to get help for high stress levels.
The history of forest bathing
Forest bathing as a medicinal practice began in Japan in the 1980s, when researchers started to realize how distraction and depression were impacting urban societies. The stress related to technology and excessive work in urban areas can have a significant impact on the development of non-communicable diseases, including hypertension, cancer, obesity, and cardiovascular disease. In 1982, the Forest Agency of Japan started a Shinrin-yoku program to help workers with stress management.
How the Japanese practice of Shinrin-yoku can improve mental health
Physical benefits of forest therapy
Forest bathing can have numerous benefits for physical health. Dr. Qing Li, MD, PhD, is a Japanese doctor at Nippon Medical School who serves as the president of the Society of Forest Medicine. He identified a condition called “nature deficit disorder” in modern society, positing that this disorder could lead to negative thoughts about life. However, according to Dr. Qing Li, people can address this deficit with a few hours of forest therapy.
According to research published in Environmental Health and Preventive Medicine by the Japanese Society for Hygiene, researchers have found the following health benefits of forest bathing:
- Reduced stress levels
- Increased levels of anti-cancer proteins
- Lower blood pressure and heart rate
- Improved sleep
- Improved immune system
- Reduced levels of cortisol, a hormone related to stress
Where to practice forest bathing
Forest bathing can be practiced in any natural setting away from the buzz of urban areas. Even a natural forest atmosphere just outside of a city may have forest sounds and scents that calm the mind and improve overall well-being. It may help to find a spot away from other people to avoid distractions and increase the immersion experience.
Talking to a mental health professional to complement forest bathing
While forest bathing can have a significant impact on a person’s mental health, some people may benefit from complementing this practice with therapy. A licensed mental health professional can provide evidence-based treatment for anxiety, depression, panic disorder, and other mental disorders. A therapist can also teach clients effective stress relief strategies to use when forest bathing isn’t an option.
Online therapy to reduce stress
Some people may have busy schedules that make it difficult to attend in-person therapy sessions, or they may not feel comfortable talking to a therapist face to face. In these cases, help is available through online therapy. Online therapy allows people to connect with a licensed therapist from home or any location with an internet connection. Online therapy platform users can participate in sessions with a therapist via audio, video, or live chat.
In addition to offering flexible scheduling, online therapy has a strong basis of support in the psychological literature. One review found that online cognitive behavioral therapy was effective for depression, generalized anxiety disorder, and panic disorder, among other mental health conditions.
Takeaway
What are some of the benefits of forest therapy on mental health?
Forest bathing can lead to significant reductions in stress levels, which may serve a key role in preventive care. It can also be used to complement other treatments for anxiety, depression, and other mental health disorders.
What are some good areas for forest bathing in Japan?
The following are some areas in Japan with a good natural environment for forest bathing:
- Yoshino-Kumano National Park
- Yakushima National Park
- Japan Alps
Although forest bathing is a Japanese practice, it can be practiced in any natural area in any country.
When did the Japanese practice of Shinrin-yoku begin?
While people have benefited from forest medicine for many years, Shinrin-yoku as a medicinal practice is believed to have begun in the 1980s. Research on forest bathing started in 2004, and in 2012, a group of researchers established forest bathing as a type of preventive medicine.
How can forest bathing improve physical health?
Research in the field of forest medicine suggests that forest bathing can reduce stress levels, which may reduce the risk of non-communicable disease. Forest bathing may also reduce blood pressure, heart rate, and blood glucose levels.
What are some good tips for forest bathing?
The following are some tips that may help with forest bathing:
- Leave your phone at home or put it on silent mode.
- Find a spot away from other people if possible.
- Focus on each of the five senses to take in all aspects of the natural world.
- If stressful thoughts arise, try to observe them without identifying with them and return to focusing on the five senses.
How can spending time in nature reduce stress?
Research suggests that forest bathing leads to a drop in cortisol levels. The natural environment may also reduce anger and help people become more mindful of their thoughts and emotions.
What are the psychological effects of forest bathing?
Forest bathing can relieve stress and have relaxing, rejuvenating effects. Spending time in a forest environment and practicing mindfulness by focusing on your surroundings, the sound of the birds, and the smell of the air often leads to a variety of mental health benefits:
- Lower stress hormone levels, which can help people relax
- Improved attention
- Increased creativity
- Enhanced problem-solving abilities
- Better mood
Some research suggests that forest bathing makes a great addition to other forms of treatment for depression, post-traumatic stress disorder, attention-deficit/hyperactivity disorder, and other conditions.
Is forest bathing the same as grounding?
Forest bathing (which can also be referred to with the term “Shinrin-yoku”) and grounding are two separate concepts. In general, forest bathing involves taking a walk through the woods, looking around at the trees, and taking in the sounds and smells of the setting. Meanwhile, grounding usually requires a person to sit quietly and focus on internal sensations. In some cases, grounding may refer to walking outside with bare feet.
Is forest bathing scientifically proven?
Science supports the benefits of forest bathing, saying that it can increase health, both physical and mental. It can foster a deep connection with nature, lower blood sugar levels in individuals with diabetes, and promote relaxation.
What is forest bathing for PTSD?
While forest bathing isn’t recommended as a primary treatment option for post-traumatic stress disorder (PTSD), it can be a great complement to therapy and other conventional forms of treatment. Adding forest bathing to your daily life can promote better mental health.
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